Fruits and Vegetables Recipes - High in Vitamin A and Vitamin C

Choosing a variety of healthy fruits and vegetables are easy, but do you know which are highest in both Vitamins A and C? Here are some great choices for fruits and vegetables, along with recipes to try using them.

Fruits and Vegetables High in Vitamin A

Look for melons like cantaloupe and watermelon. If you prefer something a little exotic, try fresh mangoes or ripe apricots. Deep colored vegetables are generally high in Vitamin A. Examples of that are carrots, spinach, kale, tomatoes, and sweet potatoes. Broccoli and pumpkin are also high in Vitamin A.

Fruits and Vegetables High in Vitamin C

Citrus fruits like oranges and grapefruit are great choices for Vitamin C sources. Fruits like papaya and strawberries are also high in Vitamin C. Look for brightly colored vegetables like green peppers, cabbages, and Brussels sprouts. Cauliflower is also another vegetable high in Vitamin C. Tomatoes and cantaloupe are also great choices.

Now that you know which fruits and vegetables are high in Vitamin A and C, here are a couple of recipes to try.

Simple Spinach & Vegetable Salad

8 ounces fresh baby spinach
1/2 cup finely slices celery
1/4 cup chopped green onions
1/4 cup small diced green peppers
2 hard boiled eggs, chopped
3/4 cup to 1 cup reduced fat mayonnaise
1 1/2 teaspoons white wine vinegar
Pinch of sugar
Tabasco sauce, to taste
Salt and black pepper, to taste

Place the spinach, celery, green onions, green peppers, and chopped hard boiled eggs into a large mixing bowl. In a smaller bowl, whisk the mayonnaise and white wine vinegar together. Add in some sugar, Tabasco sauce, and salt and black pepper to taste. Pour over the salad, and toss to coat. Serve.

Tangy Tomato Marinated Carrots

2 pound bag fresh carrots, peeled and cut into coins
1 medium green pepper, diced
1/2 cup diced yellow onion
1 can condensed tomato soup
3/4 cup granulated sugar
1/2 cup corn oil
1/2 cup white vinegar
1 to 2 tablespoons Worcestershire sauce
1 teaspoon prepared mustard

Steam or simmer the carrots until they are crisp-tender, or done to the desired softness. Place them in a bowl. Add the chopped green pepper and yellow onion. In a small saucepan mix the tomato soup, sugar, corn oil, vinegar, Worcestershire sauce and mustard together until simmering. Pour over the carrots. Let the carrots come to room temperature, then refrigerate for 24 hours before serving.